Nutritional support during andropause

In a perfect world we should be eating a healthy balanced diet at all stages of life. But for a man in his late 40s and early 50s, and potentially going through andropause, a condition characterised by declining testosterone, there are specific dietary factors to take into consideration to help mitigate some of the common physical and emotional side effects. These include weight gain, loss of muscle density, lethargy, insulin sensitivity (where your body has trouble regulating blood sugar), mood swings, difficulty concentrating and depression. Being over 50 and/or going through andropause also puts you at an increased risk of chronic health conditions such as type 2 diabetes and cardiovascular disease.¹
A well-balanced diet becomes key then to not only provide you with a wide range of vitamins and minerals for good health generally but also to help promote and maintain testosterone levels (and other necessary hormones), manage your weight, maintain balanced blood sugar levels, build muscle mass, boost your metabolism, reduce your risk of cardiovascular disease and help improve your mood and sleep. So, what should you be eating, what should you be avoiding and why?

What to eat for a healthy andropause

In short, an andropause-friendly diet should be one that is rich in whole, unprocessed foods and include a diverse range of colourful fruit and vegetables, whole grains, lean proteins and healthy fats (pretty much the components of the Mediterranean diet). The aim is to get a good balance of these main food groups:

Protein – eating regular amounts of lean protein will not only help to support and maintain muscle density it should also help you to feel fuller for longer and so less likely to overeat. Ideally you should have some protein with every meal and snack. Good sources include lean meat (ideally organic), offal, eggs, fish (particularly oily fish like salmon, mackerel and sardines which are high in heart-protective omega 3 fatty acids and are also associated with boosting your mental health in mid-life² ), nuts, seeds and unsweetened natural yogurt. There are also a variety of plant-based proteins such as tofu (made from soy) and tempeh (made from fermented soy) but be wary of flavoured or smoked varieties which can, in some cases, be loaded with saturated fat, salt and sugar. Protein powders, such as pea protein or whey, can also be a useful addition to your diet if you are vegetarian, vegan and/or are exercising a lot and trying to build muscle.

Wholegrains– such as brown rice, quinoa, bulgur wheat, oats, barley and wild rice plus whole wheat breakfast cereals, bread and pasta - also known as unrefined grains are an important source of vitamins, minerals and fibre which can help with energy production, keep your weight down, improve cholesterol levels and prevent some diseases common in older adults such as type 2 diabetes and heart disease.³ In fact, evidence shows that a regular intake of wholegrains could reduce the risk of dying from heart disease.⁴ Studies have also linked a higher intake of whole grains with improved insulin sensitivity⁵ Whole grains can also improve digestion by helping to feed your beneficial gut bacteria which, in turn, is associated with better mental health.⁶

Vegetables and fruit – we’ve all got the message that we should be eating at least ‘5 a day’ and that fruit and veg are at the core of a healthy diet. Why they are so important is that they tend to be low in calories, high in vitamins and minerals and are a great source of fibre. Studies consistently show that older adults who regularly consume nutrient-dense fruit and vegetables have a lower risk of many diseases including heart disease (a risk that increases in the over 50s).⁷

Dairy produce – moderate amounts of calcium-rich milk, yogurt and cheese can contribute to healthy bone density and reduce the risk of osteoporosis (brittle and fragile bones, a condition known to affect 6.7% of men over 50 in the UK).⁸

Healthy fats – such as those found in avocados, and nuts or plant-based oils like olive oil and/or rapeseed. These all contain vitamin E which is important for supporting immune function and may help to boost testosterone production in the body.
As a rough gauge your plate should be made up of roughly a quarter protein, a quarter of whole grains and the rest made up of vegetables or fruits.

What foods and drinks to avoid during the andropause

A diet that is likely to exacerbate andropause symptoms and/or put you at an increased risk of chronic health conditions is one that is predominantly ‘beige’; involves too many ultra-processed foods; fast food; processed meats such as bacon, ham and salami; refined carbohydrates (like white processed bread, white pasta and rice) and/or sugary snacks (like biscuits, cakes, chocolate, sweets and ice cream), unhealthy fats and excessive amounts of alcohol, caffeine and/or sugary fizzy drinks.
Evidence shows that artificial trans fats are largely considered the unhealthiest type of fats (these are made when liquid fats are turned into solid ones and are found in things like pies, pastries, margarine, doughnuts, fried chicken, French fries, frozen pizzas and ice cream) as they are known to raise levels of LDL ‘bad’ cholesterol in the body (which puts you at an increased risk of heart disease and stroke) and also lower testosterone levels.⁹

Phytoestrogens and testosterone

Phytoestrogens, as the name suggests, are plant-based foods which mimic the action of oestrogen (the primary female hormone) in the body. They include foods like soybeans, flaxseed, soy milk, miso, edamame beans, lentils, chickpeas and tofu and tempeh which are normally healthy plant-based additions to any diet. Given that these foods have oestrogenic effects in the body, however, research has understandably focused on whether they could alter levels of testosterone in men. A study from 2001 carried out on rats showed that phytoestrogens did significantly decrease testosterone levels. However, more recent studies on men have found soy foods had no effect on their testosterone levels, including a 2021 meta-analysis (a large study looking at all the evidence in this area) which concluded that neither soy or other phytoestrogens have any effect on testosterone levels.
There is research, however, to suggest that phytoestrogens, particularly in soy and pulses (such as lentils, chickpeas and peanuts), could lower the risk of prostate cancer, the most common cancer in men.

How to eat for a healthier andropause

Sadly, we are unlikely to be able to eat the same amount we did when we younger without gaining weight, and even if you are eating healthy foods and exercising, you can still put on weight if you eat too much of them. When and how you eat should also be another consideration: Focusing on how you are eating, for example, has been shown to be a helpful tool when managing your weight and studies show it is associated with lower body weight.¹⁰ Ideally sit down to eat, and be more attuned to how hungry you are, how full you are feeling and really savour the textures and tastes of your food.
Also, the timing of your meals can be significant. For example, eating a large main meal too close to bedtime (particularly one which is high in fat and/or spices) might disrupt your sleep.¹¹ The jury is still out on whether food eaten late at night is more likely to make you gain weight than if you eat it earlier in the day, but it will probably help your digestion to have a lighter meal at night and get the bulk of your calories at breakfast and lunch. Also try to eat regular meals rather than going for hours without eating and then becoming so ravenous and ‘hangry’ you want ‘fast’ food which possibly lacks the nutritional support you need. The benefit of eating every four hours or so is also that it helps to regulate your blood sugar which not only helps to control hunger and cravings but also to concentrate better and keep your energy levels topped up.

References

James Davis

Coaching Psychologist

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